Jump to content

Pofi's log


Recommended Posts

5th of September

 

Before training

Breakfast: Smoothie with lettuce, tomatoes, carrots, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 5reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

torso arm(C3) 15reps x 184pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 178pounds

hip abduction(A3) 13reps x 110pounds

leg press(B6) 12reps x 322pounds

overhead press(E3) 15reps x 96pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 15reps x 88pounds

bicep curl(H1) 4reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 14reps x 56pounds

triceps extension(H2) 6reps x 60pounds

triceps extension(H2) 5reps x 64pounds

 

 

After training

Lunch: Dried dates, kidney beans and tomatoes

Dinner: Hazelnuts, sultanas, tomatoes, almonds

 

 

Total of day 2956.3 calories, 78.1g protein, 449g carbohydrates, 86.56g fat

Link to comment
Share on other sites

  • Replies 97
  • Created
  • Last Reply

Top Posters In This Topic

10th of September

 

Before training

Breakfast: Kidney beans

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 3reps x 88pounds

lower back(F3) 15reps x 100pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

torso arm(C3) 15reps x 184pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 178pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 14reps x 322pounds

overhead press(E3) 14reps x 96pounds

arm cross(D5) 13reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 13reps x 88pounds

triceps extension(H2) 15reps x 56pounds

 

 

After training

Snack: dried dates, tomatoes, carrots

Lunch: Salad with lettuce, olives, tomatoes, corn, kidney beans and salad dressing

Snack: Bell pepper, bananas

Dinner: Almonds, sultanas, smoothie with lettuce and tomatoes

 

 

Total of day 3494.9 calories, 110.61g protein, 563.84g carbohydrates, 84.33g fat

Link to comment
Share on other sites

12th of September

 

Before training

Breakfast: Smoothie with lettuce, carrots, tomatoes and sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 12reps x 80pounds

core ab isolator(F2) 4reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 6reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 14reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 15reps x 184pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 14reps x 178pounds

hip abduction(A3) 13reps x 110pounds

leg press(B6) 12reps x 322pounds

overhead press(E3) 15reps x 96pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 12reps x 70pounds

bicep curl(H1) 14reps x 88pounds

bicep curl(H1) 4reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 13reps x 56pounds

triceps extension(H2) 5reps x 60pounds

triceps extension(H2) 5reps x 64pounds

 

 

After training

Lunch: Hazel nuts, sultanas

Dinner: Kidney beans, tomatoes, dried dates

 

 

Total of day 2853.8 calories, 72.67g protein, 465.17g carbohydrates, 70.35g fat

Link to comment
Share on other sites

14th of September

 

Before training

Breakfast: Tomatoes, carrots, kohlrabi, bell pepper

Snack: Bananas

Lunch: Salad with lettuce, corn, kidney beans, sprouted seeds and salad dressing

Snack: Almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 12reps x 80pounds

core ab isolator(F2) 4reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 6reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 15reps x 184pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 178pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 17reps x 96pounds

arm cross(D5) 13reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 14reps x 88pounds

bicep curl(H1) 4reps x 92pounds

bicep curl(H1) 3reps x 96pounds

triceps extension(H2) 13reps x 56pounds

triceps extension(H2) 5reps x 60pounds

triceps extension(H2) 4reps x 64pounds

 

 

After training

Dinner: Kidney beans, tomato sauce, sultanas, hazel nuts

 

 

Total of day 3356.2 calories, 109.2g protein, 518.58g carbohydrates, 86.71g fat

Link to comment
Share on other sites

19th of September

 

Before training

Breakfast: Hazel nuts, sultanas, bananas

 

 

Training (about 1,5h)

core ab isolator(F2) 12reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 6reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 14reps x 216pounds

rear delt pec fly(C5) 14reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

torso arm(C3) 18reps x 184pounds

seated row(C7) 14reps x 140pounds

hip adduction(A4) 15reps x 178pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 15reps x 100pounds

arm cross(D5) 14reps x 102pounds

core torso rotation(F1) 12reps x 70pounds

bicep curl(H1) 14reps x 88pounds

bicep curl(H1) 5reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 14reps x 56pounds

triceps extension(H2) 6reps x 60pounds

triceps extension(H2) 5reps x 64pounds

 

 

After training

Lunch: Kidney beans, carrots, tomatoes

Dinner: dried dates, Smoothie with lettuce, tomatoes, sultanas

 

 

Total of day 2849.3 calories, 67.67g protein, 557.49g carbohydrates, 29.08g fat

Link to comment
Share on other sites

  • 2 weeks later...

21st of September

 

Before training

Breakfast: Tomatoes, carrots, kohlrabi, bell pepper

Snack: Bananas

Lunch: Salad with tomatoes, sprouted seeds, kidney beans, cabbage and salad dressing

Snack: Hazelnuts, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 12reps x 80pounds

core ab isolator(F2) 4reps x 84pounds

core ab isolator(F2) 3reps x 88pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 5reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

torso arm(C3) 13reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 18reps x 178pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 15reps x 100pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 14reps x 88pounds

bicep curl(H1) 6reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 15reps x 56pounds

triceps extension(H2) 6reps x 60pounds

triceps extension(H2) 5reps x 64pounds

 

 

After training

Dinner: Smoothie with broccoli, lettuce and sultanas

 

 

Total of day 2744.1 calories, 62.67g protein, 462.58g carbohydrates, 60.56g fat

Link to comment
Share on other sites

26th of September

 

Before training

Breakfast: Hazelnuts, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 80pounds

core ab isolator(F2) 6reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 18reps x 100pounds

lower back(F3) 6reps x 110pounds

lower back(F3) 5reps x 120pounds

hip extension(A1) 15reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 14reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 13reps x 186pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 14reps x 322pounds

overhead press(E3) 15reps x 100pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 15reps x 88pounds

bicep curl(H1) 5reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 17reps x 56pounds

triceps extension(H2) 6reps x 60pounds

triceps extension(H2) 6reps x 64pounds

 

 

After training

Lunch: dried dates

Dinner: Kidney beans with tomato sauce

 

 

Total of day 2965.9 calories, 70.6g protein, 546.87g carbohydrates, 47.65g fat

Link to comment
Share on other sites

29th of September

 

Before training

Breakfast: Tomatoes, kohlrabi, carrots, cucumbers

Snack: Bananas

Lunch: Salad with lettuce, cabbage, corn, kidney beans, sprouted seeds and salad dressing

Snack: Hazelnuts, sultanas, dried dates

 

 

Training (about 1,5h)

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 19reps x 216pounds

rear delt pec fly(C5) 15reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 13reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 14reps x 186pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 15reps x 100pounds

arm cross(D5) 14reps x 102pounds

core torso rotation(F1) 15reps x 70pounds

bicep curl(H1) 18reps x 88pounds

bicep curl(H1) 5reps x 92pounds

bicep curl(H1) 4reps x 96pounds

triceps extension(H2) 15reps x 58pounds

triceps extension(H2) 5reps x 62pounds

triceps extension(H2) 5reps x 66pounds

 

 

After training

Dinner: dried dates

 

 

Total of day 3339.4 calories, 63.71g protein, 609.7g carbohydrates, 63.92g fat

Link to comment
Share on other sites

2nd of October

 

Before training

Breakfast: Tomatoes, kohlrabi

Snack: Bananas

Lunch: Salad with lettuce, cabbage, kidney beans, sprouted seeds, olives and salad dressing

Snack: Hazelnuts, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 15reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 12reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 13reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 12reps x 186pounds

hip abduction(A3) 14reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 18reps x 100pounds

arm cross(D5) 14reps x 102pounds

core torso rotation(F1) 17reps x 70pounds

bicep curl(H1) 14reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 14reps x 58pounds

triceps extension(H2) 6reps x 62pounds

triceps extension(H2) 5reps x 66pounds

 

 

After training

Dinner: dried dates

 

 

Total of day 3301 calories, 60.6g protein, 561.04g carbohydrates, 82.83g fat

Link to comment
Share on other sites

  • 2 weeks later...

9th of October

 

Before training

Breakfast: Tomatoes, carrots, cucumbers

Snack: Bananas

Lunch: Salad with tomatoes, corn, cabbage, sprouted seeds, mushrooms, onions and chili dressing

Snack: Almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 15reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 3reps x 88pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 13reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 13reps x 106pounds

arm cross(D5) 14reps x 102pounds

core torso rotation(F1) 13reps x 74pounds

bicep curl(H1) 14reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 14reps x 58pounds

triceps extension(H2) 5reps x 62pounds

triceps extension(H2) 5reps x 66pounds

 

 

After training

Dinner: Kidney beans, tomato sauce

 

 

Total of day 2352.6 calories, 85.9g protein, 371.89g carbohydrates, 52.85g fat

Link to comment
Share on other sites

15th of October

 

Before training

Breakfast: Tomatoes, kohlrabi, cucumbers

Snack: Bananas

Lunch: Salad with tomatoes, corn, cabbage and chili dressing

Snack: Hazelnuts, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 14reps x 100 pounds

rear delt pec fly(C5) 4reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 12reps x 186pounds

hip abduction(A3) 15reps x 110pounds

leg press(B6) 15reps x 322pounds

overhead press(E3) 12reps x 106pounds

arm cross(D5) 14reps x 102pounds

core torso rotation(F1) 13reps x 74pounds

bicep curl(H1) 14reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 17reps x 58pounds

triceps extension(H2) 6reps x 62pounds

triceps extension(H2) 5reps x 66pounds

 

 

After training

Dinner: Dried dates

 

 

Total of day 3330.6 calories, 51.11g protein, 604.06g carbohydrates, 70.4g fat

Link to comment
Share on other sites

19th of October

 

Before training

Breakfast: Tomatoes, kohlrabi, carrots, cucumbers

Snack: Bananas

Lunch: Salad with tomatoes, cabbage, sprouted seeds and chili dressing

Snack: Almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

lower back(F3) 12reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 5reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 17reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 13reps x 186pounds

hip abduction(A3) 18reps x 110pounds

leg press(B6) 19reps x 322pounds

overhead press(E3) 14reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 13reps x 74pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 12reps x 64pounds

triceps extension(H2) 5reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Dinner: Dried dates

 

Total of day 3278.4 calories, 61.07g protein, 596.5g carbohydrates, 62.44g fat

Link to comment
Share on other sites

24th of October

 

Before training

Breakfast: Dried dates

 

 

Training (about 1,5h)

core ab isolator(F2) 15reps x 80pounds

core ab isolator(F2) 6reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

lower back(F3) 14reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 5reps x 130 pounds

torso arm(C3) 14reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 14reps x 186pounds

hip abduction(A3) 13reps x 116pounds

leg press(B6) 13reps x 338pounds

overhead press(E3) 14reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 15reps x 74pounds

bicep curl(H1) 14reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 15reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Lunch: Hazelnuts, sultanas

Dinner: Kidney beans

 

Total of day 3140 calories, 68.72g protein, 531.35g carbohydrates, 76.25g fat

Link to comment
Share on other sites

27th of October

 

Before training

Breakfast: Tomatoes, carrots, kohlrabi, bell pepper

Snack: Bananas

Lunch: Salad with lettuce, sprouted seeds, kidney beans, corn and salad dressing

Snack: Dried dates, almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 80pounds

core ab isolator(F2) 6reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

lower back(F3) 12reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 226pounds

rear delt pec fly(C5) 12reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 5reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 15reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 15reps x 74pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 15reps x 64pounds

triceps extension(H2) 5reps x 68pounds

triceps extension(H2) 4reps x 72pounds

 

 

After training

Dinner: Smoothie with lettuce, carrots and tomatoes

 

Total of day 3234.3 calories, 83.68g protein, 527.02g carbohydrates, 85.63g fat

Link to comment
Share on other sites

31th of October

 

Before training

Breakfast: Kidney beans with tomato sauce

 

 

Training (about 1,5h)

core ab isolator(F2) 18reps x 80pounds

core ab isolator(F2) 6reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 6reps x 120pounds

lower back(F3) 5reps x 130pounds

hip extension(A1) 17reps x 226pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 15reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 17reps x 74pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 13reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 6reps x 72pounds

 

 

After training

Lunch: Smoothie with chinese cabbage, ginger, sultanas, tomatoes and carrots

Dinner: Semolina, olive oil , tomatoes

 

Total of day 3114.9 calories, 123.52g protein, 544.37g carbohydrates, 43.35g fat

Link to comment
Share on other sites

3rd of November

 

Before training

Breakfast: Salad with lettuce, tomatoes, kohlrabi and carrots

Snack: Bananas

Lunch: Salad with lettuce, corn, sprouted seeds, cabbage and tomatoes

Snack: Almonds, sultanas, dried dates

 

 

Training (about 1,5h)

core ab isolator(F2) 12reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 4reps x 92pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 14reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 140pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 15reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 13reps x 82pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 14reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 6reps x 72pounds

 

 

After training

Dinner: Kidney beans

 

Total of day 2744.6 calories, 80.92g protein, 524.71g carbohydrates, 28.16g fat

Link to comment
Share on other sites

6th of November

 

Before training

Breakfast: Plums

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 5reps x 92pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 15reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 6reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 20reps x 140pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 14reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 14reps x 82pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 12reps x 64pounds

triceps extension(H2) 5reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Lunch: Bananas, smoothie with lettuce, tomatoes, carrots and sultanas

Dinner: Dried dates, kidney beans

 

Total of day 3145.1 calories, 68.37g protein, 671.44g carbohydrates, 9.56g fat

Link to comment
Share on other sites

10th of November

 

Before training

Breakfast: Tomatoes, carrots, kohlrabi

Snack: Bananas

Lunch: Salad with lettuce, corn, tomatoes, onions and cabbage

Snack: Almonds, sultanas, dried dates

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 4reps x 88pounds

core ab isolator(F2) 4reps x 92pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 4reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 14reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 13reps x 148pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 13reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 14reps x 82pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 6reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 15reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Dinner: Kidney beans, lettuce, ginger, tomato sauce

 

Total of day 3116.8 calories, 107.7g protein, 583.42g carbohydrates, 29.81g fat

Link to comment
Share on other sites

14th of November

 

Before training

Breakfast: Carrots, tomatoes, dried dates, hazelnuts

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 5reps x 92pounds

lower back(F3) 15reps x 110pounds

lower back(F3) 6reps x 120pounds

lower back(F3) 5reps x 130pounds

hip extension(A1) 15reps x 232pounds

rear delt pec fly(C5) 12reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 5reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 13reps x 148pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 13reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 15reps x 102pounds

core torso rotation(F1) 15reps x 82pounds

bicep curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 14reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Lunch: Lettuce, sweet potatoes, kidney beans, hummus

Dinner: Bananas, sultanas

 

Total of day 3183.6 calories, 77.22g protein, 571.54g carbohydrates, 56.36g fat

Link to comment
Share on other sites

17th of November

 

Last training before my holiday.

 

Before training

Breakfast: Carrots, tomatoes, dried dates

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 4reps x 92pounds

lower back(F3) 12reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 5reps x 130pounds

hip extension(A1) 15reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 5reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 15reps x 148pounds

hip adduction(A4) 15reps x 186pounds

hip abduction(A3) 15reps x 116pounds

leg press(B6) 15reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 15reps x 82pounds

bicep curl(H1) 14reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 5reps x 100pounds

triceps extension(H2) 13reps x 64pounds

triceps extension(H2) 5reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Lunch: Smoothie with cabbage, pak choi, tomatoes

Dinner: Kidney beans, carrots, kohlrabi, hazel nuts, smoothie with lettuce, tomatoes, sultanas, bananas

 

Total of day 3035.0 calories, 79.36g protein, 598.15g carbohydrates, 25.38g fat

Link to comment
Share on other sites

  • 1 month later...

16th of December

 

First training after my holiday. Not as bad as I have thought.

 

Before training

Breakfast: Kidney beans, tomatoes

Snack: Kohlrabi, carrots, almonds, sultanas

Lunch: Salad with tomatoes, lettuce, onions, sprouted seeds, cabbage

Snack: Bananas

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 3reps x 92pounds

lower back(F3) 12reps x 110pounds

lower back(F3) 4reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 12reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 4reps x 120 pounds

rear delt pec fly(C5) 3reps x 130 pounds

torso arm(C3) 13reps x 194pounds

seated row(C7) 12reps x 148pounds

hip adduction(A4) 13reps x 186pounds

hip abduction(A3) 13reps x 116pounds

leg press(B6) 12reps x 338pounds

overhead press(E3) 13reps x 106pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 12reps x 82pounds

biceps curl(H1) 12reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 12reps x 64pounds

triceps extension(H2) 5reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Dinner: Dried dates

 

Total of day 2992.0 calories, 79.91g protein, 564.08g carbohydrates, 38.02g fat

Link to comment
Share on other sites

20th of December

 

Before training

Breakfast: Tomatoes, carrots, bananas, almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 6reps x 88pounds

core ab isolator(F2) 4reps x 92pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 5reps x 120pounds

lower back(F3) 4reps x 130pounds

hip extension(A1) 14reps x 232pounds

rear delt pec fly(C5) 13reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 14reps x 194pounds

seated row(C7) 14reps x 148pounds

hip adduction(A4) 13reps x 186pounds

hip abduction(A3) 13reps x 116pounds

leg press(B6) 13reps x 338pounds

overhead press(E3) 14reps x 106pounds

arm cross(D5) 12reps x 102pounds

core torso rotation(F1) 15reps x 82pounds

biceps curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 13reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Lunch: Kidney beans

Dinner: Smoothie with lettuce, tomatoes, sultanas and cabbage, almonds

 

Total of day 3015.4 calories, 90.22g protein, 447.15g carbohydrates, 86.73g fat

Link to comment
Share on other sites

23rd of December

 

Before training

Breakfast: Tomatoes, carrots, bell pepper

Snack: Bananas

Lunch: Salad with tomatoes, sprouted seeds, cabbage, kidney beans

Snack: Almonds, sultanas

 

 

Training (about 1,5h)

core ab isolator(F2) 13reps x 84pounds

core ab isolator(F2) 5reps x 88pounds

core ab isolator(F2) 4reps x 92pounds

lower back(F3) 13reps x 110pounds

lower back(F3) 6reps x 120pounds

lower back(F3) 5reps x 130pounds

hip extension(A1) 14reps x 232pounds

rear delt pec fly(C5) 14reps x 110 pounds

rear delt pec fly(C5) 5reps x 120 pounds

rear delt pec fly(C5) 4reps x 130 pounds

torso arm(C3) 15reps x 194pounds

seated row(C7) 14reps x 148pounds

hip adduction(A4) 13reps x 186pounds

hip abduction(A3) 12reps x 116pounds

leg press(B6) 13reps x 338pounds

overhead press(E3) 15reps x 106pounds

arm cross(D5) 13reps x 102pounds

core torso rotation(F1) 15reps x 82pounds

biceps curl(H1) 15reps x 92pounds

bicep curl(H1) 5reps x 96pounds

bicep curl(H1) 4reps x 100pounds

triceps extension(H2) 15reps x 64pounds

triceps extension(H2) 6reps x 68pounds

triceps extension(H2) 5reps x 72pounds

 

 

After training

Dinner: Dried figs

 

Total of day 2786.9 calories, 63.95g protein, 547.66g carbohydrates, 27.69g fat

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...